It's raining...

And I have been out in it tonight. Attempting to do my long run. It didn't happen! I only did 6.25 miles before the cold got to me and I had to head for home and the warmth. Must get organised with a warm jacket and tights for the winter.

This week has been good although my legs have been very tired after Guy Fawkes to put it mildly. I tried for a short recovery run on Monday and they did not want to move so it turned into a very short one.

Tuesday was run club night. I dragged myself there, but was really glad I did. Went out in a group of 3 with guy who did the race too (faster than me!) and a girl I haven't met before who was very speedy. Turns out she lives really close to me and will come out on a Sunday to do long runs which is great. Meal out afterwards which was nice.

Wednesday and Thursday were much needed rest days so by Friday my legs felt a little better and I was chomping at the bit to do some intervals. Went up to the green mile and did 8 laps averaging about 2:18 for each lap. I was pleased that I managed to keep a steady pace more or less rather than pelting it for a bit and dying. I am going to need to keep to that for Dash in two weeks so that I can pick up the pace in the second half of the race.

Saturday I took the advice of someone from run club and did a cross training session - spin (OW!). The idea of that is that I am less likely to get injured if I am doing something else as well as running. My intention had been to do a 20 minute tempo run on the treadmill afterwards but the race and the class wiped my legs out and my calves and quads were having none of it.

Went out in the evening for a tempo run instead and did my 20 mins with a few steep bits at round about the right pace. I am hoping that the tempo runs will increase my lactate threshold and mean that I can hold my race pace for longer.

With two weeks to go until my big 10k I don't really feel prepared enough speed wise. I don't think that I have done nearly enough intervals to get my fast twitch fibres moving. I am hoping that my increased endurance and a more even pace will pull me through though and get me that magical 45.

It occurred to me this week that I have been aiming for 45, but I will not be happy with 45:xx. So really I am aiming for 44:xx even if that is only 44:59. I was really pleased with my 10 mile time especially over such a tough course and I am still hopeful of achieving my goal. I do want a pb though and I know how much I have improved over the last year and it is a flat fast course. I have worked so hard I really deserve this...